Thai Summer Squash and Tofu with Fresh Corn

This dish is rich and soupy; the basmati rice makes a flavorful base. Fresh corn will add a natural sweetness.

Yield: 4 servings (serving size: 1 1/4 cups vegetables, 1/2 cup rice, and 1 1/2 teaspoons nuts)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 283
  • Calories from fat: 28%
  • Fat: 8.7g
  • Saturated fat: 3g
  • Monounsaturated fat: 2.4g
  • Polyunsaturated fat: 2.1g
  • Protein: 12.9g
  • Carbohydrate: 43.4g
  • Fiber: 5.5g
  • Cholesterol: 0.0mg
  • Iron: 3.1mg
  • Sodium: 462mg
  • Calcium: 78mg

Ingredients

  • 1 teaspoon roasted peanut oil or vegetable oil
  • 1 cup diced yellow squash
  • 1 cup diced zucchini
  • 1 (12.3-ounce) package reduced-fat extra-firm tofu, drained and cut into 1/2-inch cubes
  • 1/2 teaspoon salt, divided
  • 3 cups fresh corn kernels (about 4 ears)
  • 1 cup light coconut milk
  • 3/4 cup (1/2-inch) sliced green onions
  • 1/3 cup water
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon mushroom or low-sodium soy sauce
  • 1/4 teaspoon freshly ground black pepper
  • 1 jalapeno pepper, seeded and chopped
  • 2 cups hot cooked basmati rice
  • 2 tablespoons chopped unsalted cashews, toasted

Preparation

  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the yellow squash, zucchini, and tofu; sprinkle with 1/4 teaspoon salt. Stir-fry for 8 minutes or until lightly browned. Stir in 1/4 teaspoon salt, corn, and the next 8 ingredients (corn through jalapeno). Reduce heat, and simmer 8 minutes or until the corn is tender. Serve with rice. Sprinkle with cashews.
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